Kettlebell Front Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• External Oblique
• Transversus Abdominis

Equipment

• Kettlebell

Technique

1. Clean one kettlebell to the rack position on one side, elbow close to the ribs.
2. Stand with the feet shoulder-width apart and toes slightly out.
3. Sit down and back until the thighs are parallel or lower, keeping the elbow tight and the chest tall.
4. Drive up through the whole foot to stand.
5. Switch the kettlebell to the other side after the set.

Cues

• Keep the elbow tucked in against the body.
• Stay tall and brace the abs.
• Push the knees out in line with the toes.

Common mistakes

• Leaning toward the side of the kettlebell.
• Letting the bell pull the torso forward.
• Heels lifting.
• Rounding the upper back.

Alternatives

• Double Kettlebell Front Squat
• Goblet Squat
• Barbell Front Squat